If you are just starting out or if your are currently exercising at a lower cardiovascular fitness level, Hamilton Personal Trainers  recommend a low exercise intensity level. This is considered to be a safe and effective starting point.  If your goal is to decrease body fat, and you are currently training at a low to moderate intensity, then you should gradually work towards increasing your cardio training level to a higher intensity (i.e. 65 – 85 % of maximum heart rate).  If you are already capable of safely exercising at a higher intensity level you may be able to begin your cardio training at 65 – 85 % of maximum heart rate.  Working at a higher level within your cardio training zone will help you burn more calories and fat in a shorter amount of time. If you are attempting to lose fat, cardio – training intensity should be increased only as your fitness levels permit.

MUSCULAR CONDITIONING:  If your goal is to improve your muscle tone and/or strength, weight training should also be included in our exercise program.  Your recommended weight/resistance training program should be determined by your current physical condition and goals.   Benefits of muscular conditioning include improved posture, decrease in body fat, which means your metaboic rate increases along with bone density and mass.  You will see evidence in your physical appearance and well-being. One of the positve benefits you will experience is and Increase in your Self Esteem.

CONNECT WITH A HAMILTON PERSONAL TRAINER TODAY !

Workout  six days a week… Hit each muscle group individually…  Go beyond failure, tearing apart every last quivering muscle fiber…  Down the latest Nitric Oxide supplement…  If you thought any of these ideas were good, you NEED to keep on reading!

Here are some simple guidelines to follow.  Leave the machines alone!  Machines create imbalances and weaknesses.  Free weights require more muscle recruitment, meaning more muscle growth (size) and more calories expended (definition). Machines build REAL strength, applicable to the real world, strength that can be used and appreciated.  No need to wait around to use a popular machine, just set yourself up at a rack and you're good to go!

Work on getting stronger, not bigger.  More strength will always equal more muscle, however more muscle does not always equal more strength.  For athlete's, strength is your foundation, with good strength all other physical skills can easily be increased (speed, agility, endurance, power, etc.)

You call those legs???  Working your legs with free weights using your entire body, you can actually gain  mass in your chest and back from heavy Squats and Dead lifts.  The muscles stimulate more growth hormone and testosterone, which leads to more muscle and less fat.

ISOLATE NOTHING AND INCORPORATE EVERYTHING!!!  This make you work those legs EVERY day your work out (lots more growth hormone and testosterone).  Using more muscles means you burn more calories, which in turn gives you a better body composition (more muscles, less fat).  You no longer have to spend 3 hours in the gym!  You get in, lift heavy, and get out.  You should never exceed 60 minutes of working out, that's when your testosterone levels start to drop (and we don't want that!).  Less time in the gym means more time to recover.  Your body grows OUTSIDE the gym, not inside.  You need to give your body as much time as possible to repair that muscle, and let you CNS (Central Nervous System) recover from the stress of exercise.

STAY TUNED FOR PART TWO… Q. & A.

Simon Marini, Hamilton Personal Trainer at Phoenix Fitness West Hamilton.

INCREASED MENTAL CAPACITY:  By maintaining stable blood sugar levels throughout the day, your brain will be constantly supplied with energy.  You'll discover an improved ability to concentrate.  You won't suffer from mental haziness that can occur two to three hours after eating a high carbohydrate meal.  You will feel more refreshed when you wake up in the morning and more energized throughout the day.  Mid-day slumps will be a  thing of the past and carbohydrate cravings will disappear.

ENHANCED PERFORMANCE:  You will be able to access stored body fat as an unlimited supply of energy throughout the day.  (Remember that excess insulin prevents the release of stored body fat.)

IMPROVED APPEARANCE:  Expect to lose 1-11/2 pounds of body fat, as opposed to water and muscle.  Your body composition will change and your clothes will start fitting better even though your scale isn't moving that much.

FEEL BETTER:  You'll feel less moody between meals because you won't experience "sugar-lows" that make you tired, hungry and irritable.

SATISFACTION WITH FEWER CARBOHYDRATES:  Eating less favorable carbs eleiminates the underlying cause of carbohydrate cravings.  As an added benefit, you'll be eating fewer calories than you're used to and won't feel as hungry because your blood sugar levels are stabilized.